Reverse the "Sitting Disease": 11 Essential Stretches You Can Do Right Now

5. Hip flexor kneeling stretch

Sitting for hours shortens hip flexors and can tilt the pelvis forward, leading to low-back strain and weak glute activation. Kneel on your right knee with your left foot planted in front, forming a 90-degree angle at both knees. Tuck the tailbone gently by engaging your lower belly, then shift your weight forward until you feel a comfortable stretch through the front of the right hip. Keep the torso upright and breathe steadily for 30 to 40 seconds, then switch sides. If kneeling is uncomfortable, perform the same lunge standing with the back knee supported on a cushion or the edge of a couch. To add a mild progression, lift the arm on the same side as the back leg overhead and lean slightly toward the front leg for a more diagonal stretch. This move helps lengthen the hip flexors, promotes better pelvic alignment, and creates space for stronger hip extension during walking and standing.

6. Hamstring long-sit reach

Tight hamstrings are common when hip flexors shorten and the pelvis rotates; that imbalance can increase lower-back tension. Sit at the edge of a chair or on the floor with one leg extended and the other bent with the foot near the inner thigh. Keep a neutral spine and hinge from the hips as you reach toward the toes of the extended leg, aiming to feel a stretch along the back of the thigh rather than rounding the lower back. Hold 20 to 30 seconds and then switch sides. Use a towel or strap around the foot to support the reach if your hands don’t reach the toes. For a safer progression, keep the knee slightly bent to reduce strain on the back or hamstring origin. Regularly addressing hamstring length supports better pelvic mechanics and can ease stiffness when rising from prolonged sitting.